Preventing Stress Through Relaxation

Thus PMR, in managing straightaway stress jakes have a lesser, but important, accumulative affect on the ability of chronic stressors to affect an somebody's well-being.

Sessions of PMR can last from 5-10 minutes or as long as 30 minutes. Many experts recommend that PMR be made a part of a general program of stress-directed ease. Wayne, for example, recommends that PMR follow hidden breathing sessions and serve as a "prelude to former(a) activities such as visualization calculates [or] self-hypnosis." PMR has two essential phases. The outgrowth consists of creating tension in a specific muscleman aggroup and then experiencing the subsequent relaxation. The second consists of merely focusing mentally on the muscle group, without creating unusual amounts of tension, and then imagining the gradual perform relaxation of that area of the body. The theory behind these various autogenous approaches to stress management is that relaxing the muscles allows other components of the relaxation rejoinder to follow. When muscles are relaxed, for instance, they "require less atomic number 8 so the breathing pattern slows and deepens" and the heart does not need to beat as rapidly because tense muscles need ofttimes more oxygen than relaxed ones ( checkup Center).

Overall PMR is simply described as the progressive "tensing and relaxation of various muscles" and, in addition to the physiological a

fter-effects, it directly relieves muscles that are tensed during stressful times and "end up carrying a lot of tension without acute it" (Hawthornthwaite). Although it is best to perform PMR in a muteness, calm place, the exercise can also be performed in an office or any setting where one can at least(prenominal) be sure of being uninterrupted for the desired continuance of time.

The second phase of PMR is best carried out completely when the individual is free to remain relaxed for some time. After the tensing and relaxation of the muscle groups the individual reviews each group and imagines it going into a deeper dry land of relaxation than has already been achieved. This type of mental imaging requires quiet and is best done with the eyes closed. This process not only has the benefit of relaxing the muscles, it also "focuses the thinking processes and the extraneous thoughts more or less the many stressors we experience do not have much room to intrude" (Wayne). Whether one devotes 10 minutes or an hour to PMR its effects will last for hours as regular(a) stressors have a lessened impact and body and instinct are better equipped to deal with new stressful events.

Medical Center of Central Georgia. "Progressive Muscle Relaxation." Online. Medical Center of Central Georgia. Internet. 17 Feb. 1999. Available http://www.mccg.org/ dispute/progressive_muscle_relaxation.htm

Wheaton, Blair. "Sampling the Stress Un
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